[float4]

I'll make it simple for you: do Starting Strength. Three 45 minute workouts per week, 3 exercises per workout (you have to do all 3 of them, so no choices to make here).

There's a reason why this is, by far, the most popular choice for beginner weight lifters.

[brandonmenc]

I've done Starting Strength, and I don't think it's good for beginners - imo the exercises are too technical, and the focus on heavy weight encourages injuries.

I mean, it's OK if you want to start a career as a powerlifter, but not if you're just looking to slightly increase general fitness and not get injured.

For true beginners, classic light weight exercises with dumbells and cable machines, plus bodyweight exercises like pushups and unweighted squats are probably better choices.

I'm going to plug Renaissance Periodization again. If you want a safe, science-backed program with built-in progression and no overcomplicated exercises, spend $40 on their gym-free template:

https://renaissanceperiodization.com/rp-gym-free

[float4]

I see this criticism often, but the program focuses a lot on proper form, starting with relatively light weights, and only increasing weights when you can complete all sets, so I don't really agree with it.

However, I do agree that if you want to get just a bit more in shape, a simpler program without barbell compounds is a better choice. I was assuming that the grandparent wanted to get into weightlifting, as most people in my age group mean that when they talk about wanting to get fitter.

[brandonmenc]

> the program focuses a lot on proper form

That's true, but so much time is spent on proper form for the prescribed movements precisely because they are so complicated.

> starting with relatively light weights, and only increasing weights when you can complete all sets

Which discounts progression via adding volume and keeping the weights relatively constant (which - unless the volume is extreme - is safer), and that's one of my main beefs with it - for people who want to get in shape casually and for whom significant strength increase isn't a primary concern.

But I agree that if you want to get into powerlifting as a sport, Starting Strength is probably not a bad idea for your beginner program. (actual powerlifters might want to chime in on that.)

[hairofadog]

I'll check this out too, thanks!